Your child runs onto the field, kicks a ball around for 30 seconds, and says “I’m ready.”
Sound familiar?
Here’s the problem: cold muscles don’t perform. And worse—they get injured.
Studies show that a proper dynamic warm-up can reduce soccer injuries by up to 35%. That means fewer hamstring strains, ankle sprains, and knee injuries that sideline young players for weeks or months.
But most kids (and many coaches) skip this step or do it wrong.
In this guide, I’ll show you exactly how to structure a dynamic warm-up that prevents injuries, improves performance, and actually gets your child excited to move.
What You’ll Learn:
- What a dynamic warm-up is (and why static stretching isn’t enough)
- The science behind why warm-ups prevent injuries
- Age-appropriate warm-up routines (U6 to U14+)
- 5 example warm-up sessions you can use today
- Fun games that double as warm-ups (including tag!)
- Do’s and don’ts of soccer warm-ups
Related: The Definitive Guide to In-home Soccer Training (Free Download)
What Is a Dynamic Warm-Up?
A dynamic warm-up is a series of movements that prepare your body for physical activity. Unlike static stretching (holding a stretch for 30 seconds), dynamic warm-ups involve active movement that:
- Increases blood flow to muscles
- Raises body temperature for better muscle function
- Activates the nervous system for faster reactions
- Improves range of motion through movement
- Mentally prepares the player for training or competition
Key insight: Research shows static stretching before activity can actually decrease power and performance. Save static stretches for after training. Before? Go dynamic.
Why Dynamic Warm-Ups Matter for Young Soccer Players
Here’s what happens when your child skips a proper warm-up:
| Without Warm-Up | With Dynamic Warm-Up |
|---|---|
| Cold, stiff muscles prone to strains | Warm, flexible muscles ready to perform |
| Slower reaction time | Nervous system activated for quick responses |
| Limited range of motion | Full mobility for kicking, turning, jumping |
| Mental fog, not focused | Mentally engaged and ready to compete |
| 35% higher injury risk | Significantly reduced injury risk |
The most common youth soccer injuries—hamstring strains, groin pulls, ankle sprains, and knee injuries—are often preventable with a proper warm-up routine.
The 4 Components of an Effective Soccer Warm-Up
Every good warm-up includes these four elements:
| Phase | What It Does | Examples | Time |
|---|---|---|---|
| 1. Light Cardio | Raises heart rate and body temperature | Jogging, skipping, light dribbling | 2-3 min |
| 2. Dynamic Stretches | Improves mobility and range of motion | Leg swings, lunges, high knees | 3-4 min |
| 3. Agility/Activation | Activates muscles and nervous system | Lateral shuffles, quick feet, jumps | 2-3 min |
| 4. Technical Work | Connects body and ball, game-specific prep | Dribbling, passing, ball mastery | 3-5 min |
Total time: 10-15 minutes. That’s all it takes to dramatically reduce injury risk and improve performance.
Age-Appropriate Warm-Up Guidelines
Not all warm-ups are created equal. Here’s how to adjust based on your child’s age:
Ages 4-6 (U6): Keep It Fun and Simple
At this age, warm-ups should feel like games. Attention spans are short, so keep movements simple and playful.
Focus on:
- Animal movements (bear crawls, frog jumps, crab walks)
- Simple running games
- Basic movements with the ball
Duration: 5-7 minutes
Sample U6 Warm-Up:
- 🐻 Bear crawls across the field (30 sec)
- 🐸 Frog jumps to the goal and back (30 sec)
- 🏃 “Red light, green light” with the ball (2 min)
- ⚽ Free dribbling around the area (2 min)
- 🏷️ Freeze tag with the ball (2 min)
Ages 7-9 (U8-U10): Introduce Structure
Kids can now handle more structured movements while still keeping things engaging.
Focus on:
- Basic dynamic stretches
- Coordination exercises
- Ball mastery movements
- Fun competitive elements
Duration: 8-10 minutes
Sample U8-U10 Warm-Up:
- Light jog with ball (1 min)
- High knees, butt kicks, side shuffles (2 min)
- Leg swings (front-back, side-to-side) (1 min)
- Toe taps and inside-inside touches (2 min)
- Dribble tag game (3 min)
Ages 10-12 (U12): Build Athleticism
Players can now perform more athletic movements and understand the purpose of warm-ups.
Focus on:
- Full dynamic stretching routine
- Agility and change of direction
- Plyometric activation (light jumps)
- Technical warm-up with the ball
Duration: 10-12 minutes
Sample U12 Warm-Up:
- Jog with dynamic movements (high knees, karaoke, backpedal) (2 min)
- Walking lunges with rotation (1 min)
- Leg swings and hip circles (1 min)
- Lateral shuffles and quick direction changes (2 min)
- Ball mastery circuit: rolls, touches, V-pulls (3 min)
- 1v1 or small-sided game (3 min)
Ages 13+ (U14+): Game-Ready Preparation
Older players need a comprehensive warm-up that mimics game demands.
Focus on:
- Complete dynamic stretching sequence
- Sport-specific agility drills
- Explosive movements (jumps, sprints)
- Technical work at game speed
Duration: 12-15 minutes
Sample U14+ Warm-Up:
- Progressive jog to 75% speed (2 min)
- Dynamic stretches: leg swings, lunges, hip openers (3 min)
- Agility ladder or cone work (2 min)
- Plyometric activation: jump squats, bounds (2 min)
- Passing and receiving at tempo (3 min)
- Short sprints with direction changes (2 min)
- Rondo or possession game (3 min)
Tag: The Perfect Soccer Warm-Up Game
Want to know the best-kept secret of youth soccer warm-ups?
Tag.
Seriously. Tag games are one of the most effective warm-up activities because they:
- ✅ Raise heart rate quickly
- ✅ Involve constant change of direction
- ✅ Require quick reactions and awareness
- ✅ Keep kids engaged and having fun
- ✅ Can easily incorporate the ball
5 Tag Games Perfect for Soccer Warm-Ups
| Game | How to Play | Skills Developed |
|---|---|---|
| Freeze Tag | Tagged players freeze until a teammate unfreezes them by crawling through their legs | Awareness, teamwork, agility |
| Dribble Tag | Everyone dribbles. “It” tries to tag others while dribbling their own ball | Ball control under pressure, vision |
| Shark Attack | 1-2 “sharks” try to kick balls out of the area. Players try to keep dribbling. | Shielding, close control, evasion |
| Hospital Tag | When tagged, hold that body part. Tagged 3 times = go to “hospital” and do 5 jumping jacks | Body awareness, conditioning |
| Tail Tag | Tuck a pinnie in waistband. Try to steal others’ tails while protecting your own | Change of direction, reaction speed |
⚡ Pro Tip: Start with a tag game, then transition into more structured dynamic stretches. The kids are already warm, engaged, and having fun.
5 Complete Warm-Up Sessions You Can Use Today
Here are five ready-to-use warm-up routines for different situations:
Session 1: The Quick Pre-Game (8 minutes)
Perfect for: Before matches when time is limited
- Light jog across the field and back (1 min)
- Dynamic stretches: leg swings, walking lunges, hip circles (2 min)
- Building runs: 50%, 75%, 90% speed (2 min)
- Quick passing in pairs (2 min)
- 3-4 short sprints with cuts (1 min)
Session 2: The Fun Warm-Up (12 minutes)
Perfect for: Younger ages or when energy is low
- Simon Says movements—jump, spin, hop (2 min)
- Animal races: bear crawl, crab walk, frog jump (2 min)
- Freeze tag (3 min)
- Red light/green light with dribbling (3 min)
- Free dribbling with challenges (2 min)
Session 3: The Ball Mastery Warm-Up (10 minutes)
Perfect for: Technical training sessions
- Toe taps in place (1 min)
- Inside-inside touches while moving (1 min)
- Sole rolls and V-pulls (2 min)
- Dribbling with direction changes on whistle (2 min)
- 1v1 keep-away games (4 min)
Session 4: The Agility Focus (12 minutes)
Perfect for: Speed and agility development days
- Jog with high knees, butt kicks, karaoke (2 min)
- Leg swings and hip mobility (2 min)
- Ladder drills or cone patterns (3 min)
- Reactive sprints—coach points direction (2 min)
- Tag game with lots of direction changes (3 min)
Session 5: The Backyard Warm-Up (8 minutes)
Perfect for: Home training before individual practice
- Jog around the yard or in place (1 min)
- Jumping jacks, arm circles, leg swings (2 min)
- Toe taps and foundation moves (2 min)
- Dribble through cone course (2 min)
- 10 shots on goal to finish (1 min)
Do’s and Don’ts of Soccer Warm-Ups
| ✅ DO | ❌ DON’T |
|---|---|
| Start with light cardio to raise body temperature | Jump straight into static stretching on cold muscles |
| Include movements that mimic soccer (cutting, jumping, kicking) | Do the same boring routine every single time |
| Progress from slow to fast, simple to complex | Start with sprints or explosive movements |
| Make it fun and engaging for younger players | Make kids stand in lines waiting for turns |
| Include the ball as much as possible | Do 15 minutes of stretching without a ball |
| Adjust intensity based on weather (longer warm-up in cold) | Skip the warm-up because “we’re short on time” |
| Build up to game-speed movements before training/match | Go from warm-up directly into full-speed scrimmage |
| Use games like tag to keep energy high | Make warm-ups feel like punishment |
Common Warm-Up Mistakes to Avoid
1. Static stretching before activity
Holding stretches for 30+ seconds on cold muscles can actually decrease power. Save static stretches for after training.
2. Too short or skipped entirely
A 2-minute jog isn’t a warm-up. Invest 10-15 minutes to protect your child from weeks of injury recovery.
3. Not including the ball
Soccer is played with a ball. The warm-up should include technical work to connect the body and ball. Even if you never played soccer yourself, you can still lead an effective warm-up.
4. Same routine every day
Variety keeps kids engaged and develops different movement patterns. Mix it up!
5. Standing in lines
Kids standing around get cold again. Design warm-ups where everyone is moving simultaneously.
Ready-Made Warm-Up Videos for Your Child
Want to take the guesswork out of warm-ups? Anytime Soccer Training has hundreds of follow-along warm-up videos your child can do before any training session.
Just press play. The coach on screen leads them through dynamic stretches, ball mastery, cardio, and technical work—all in one engaging session.
🎯 Get Started Free:
- 📥 Free 30-Day Training Plan – Complete daily sessions including warm-ups
- 📥 Free Training Plan – Access our library of follow-along videos
- 📘 Free E-Book: The Most Important Skill in Youth Soccer
Your Action Plan
| When | Action Item | Done? |
|---|---|---|
| Today | Pick one warm-up session from this guide to try | ☐ |
| Teach your child one tag game they can suggest to their team | ☐ | |
| Get the Free 30-Day Training Plan | ☐ | |
| This Week | Do a proper warm-up before every training session | ☐ |
| Try at least 3 different warm-up variations | ☐ | |
| This Month | Make warm-ups a non-negotiable habit | ☐ |
| Share a tag game with your child’s coach | ☐ |
Final Thought
A proper warm-up isn’t optional—it’s essential.
Those 10-15 minutes before training can mean the difference between a full season of development and weeks on the sideline with an injury.
The best part? Warm-ups don’t have to be boring. Tag games, ball mastery, and fun challenges can prepare your child’s body while keeping them engaged and excited to play. It’s all about balancing fun and skill development.
Make it a habit. Make it fun. Make it non-negotiable.
Your child’s body will thank you.
Want follow-along warm-up videos? 📥 Get the Free 30-Day Training Plan and access hundreds of ready-made warm-up sessions your child can follow along with.
Neil Crawford is a soccer dad and founder of Anytime Soccer Training, a platform with 5,000+ follow-along training videos. His son now plays at Charlotte FC Academy—and they never skip the warm-up.
